There are many movements for training back. Some movements are suitable for training at home, and some movements are suitable for training in the gym. Of course, no matter what the training movements are, they have good training effects. What about back training in the gym? Some people still know about the plan. So, what does a gym back training program look like? Teach you how to train. Let’s find out together below!

Wide-gap push-ups

When we do push-ups every day, the distance between our arms is generally the same as shoulder width. But if we want to perform wide-gauge push-ups, the distance between our two hands needs to be at least half a palm's distance wider than the shoulders. In this way, we are making the body While going down, our back can be better stretched to the sides. When doing wide-stand push-ups, the action is the same as standard push-ups, but because our arms are wide-stand, we need more strength to support us to complete the action. This action also has the effect of training the chest muscles.

Bent-over dumbbell rowing

The main exercise part of the bent-over dumbbell rowing exercise is the latissimus dorsi. When doing this exercise, you need to use one arm to hold the body up first, and then the other arm is to hold the dumbbell on the knee. Bend, and then wait until your upper body is tilted forward, but your hips should still be pointed back. During the bending process, the back still cannot be bent. During the twisting process of the waist and hips, part of the upper body is still exposed, and other parts cannot move. In addition, it is best to keep other parts parallel to the ground, and after the shoulder blades contract, gradually get closer to the body, and then lift the dumbbells to both sides of the body.

Bent-over barbell row

Bent-over barbell rowing is a high-strength training program. It is one of the programs that many fitness enthusiasts must perform to train their back muscles. This training action is high-intensity and heavy-weight, which will stimulate the back muscles a lot, but during the training process During this process, you should pay attention to bending over and contracting your back, keeping your back straight to prevent spinal injuries. Bent-over barbell rowing can be used as a key exercise to train back muscles. You can consider increasing the training intensity in terms of the number of groups and the number of groups. It is recommended that each group is 12, and the training is 6Group. When training this movement, the displacement of the rowing movement should be sufficient so that the development of the entire back muscles can be fully stimulated.

Straight arm pulldown

The main part of the straight arm pull-down is the latissimus dorsi. At the beginning of the movement, you must first open your feet and keep them shoulder-width apart, then face the equipment to be trained with your front face. Next, hold the sports equipment with your hands, and Use an overhand grip. The distance between the hands is still shoulder width. After slowly straightening the arms, the back should still be straight and cannot be moved casually. After the upper body is tilted forward, the abdomen should be tightened. The next step is to hold the rod with both hands. Use the strength of your elbows to pull the bar down. During this process, try to reduce the amplitude as much as possible until it reaches the front of your thigh. Then slowly control the force to return the bar to its original position. .

Lying on your back

This action can help stimulate the upper part of our back, but you need to prepare a yoga mat first, then lie on the yoga mat and assume an abdominal curling posture, and then put your hands on both sides of your body to support the floor. At this time The elbows should exert force toward the ground, and the back should also be pinched inward, so that after the upper part of the back leaves the ground, the feet will not borrow any force. If we train with bare hands, the key point of our training is actually the peak contraction, so we need to extend this time.

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